Hey, walking it more than nothing! You definitely need a lot of distance for it to add up, but thrown on a podcast, go for an hour (or 4 if you've really got the time), and enjoy nature.
I can't recommend finding a local nature trail that you can hit up. Great way to connect with the environment in a tangible way, and also learn something about the local ecology. Walk out there with a tree identification guide, if you really want to get mad at how many invasive species there are

As for shoes, I recommend thr Xero brand. They're a brand of "barefoot" shoe that have very little sole. It's definitely something you have to adjust to (striking on your forefoot and not on the heel), which is a lot more natural, but does a number in your calfs if you don’t gradually warm up to it.
I know that sounds counterintuitive to all shoes ever, but your calf is your natural shock absorber. Obviously the species came up on the plains of africa without Nikes or arch support. Barefoot shoes are just training all those foot and leg muscles that don’t get used when you're essentially walking on a cloud.
(This is not medical advice. I am not a doctor. This is a personal testimonial. Don't buy something just because someone on the internet said you should.)